Ron McKinstray8 Minutes:
4 Push Jerks every thirty seconds
sub 6 quality push-ups every 30 seconds
18 Minutes:
20 box jumps/stair steps or jump
20 shoulder press (DB/KB/BAR)
15 sit-ups
15 squats
10 deadlift (DB/KB/BAR)
10 burpees
200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg
Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30 DB Squats 30 Pull Ups 30 DB Deadlift 30 Burpees Weights - 22.5/